From Poop to Peace of Mind: How Gut Health Impacts Mom’s Mental Health
Yes, we’re talking about your poop. Or more accurately, we’re diving deep into the gut-brain connection and how your gut health influences your mental health. A must read for moms navigating anxiety, postpartum depression, and that all-too-real “mom rage.”
November 14, 2024
Want to hear something wild?! Did you know your gut has its own nervous system? It’s so complex that scientists call it the “second brain.” This “second brain” talks to your regular brain in ways that directly influence your mood, emotions, and overall mental wellness. So, buckle up because understanding this connection could be the missing piece to better mental health, especially for moms dealing with the emotional rollercoaster of the postpartum period.
This is part 2 in a series about mom’s mental health. Read part one.
How Gut Health Connects to Your Mood
The relationship between your gut and your brain is a two-way street. Not only can your mental state impact your gut (think of nervous diarrhea before a big event), but your gut can also influence your mental health. And this gut-brain conversation is bidirectional, meaning the state of your gut microbiome – those trillions of bacteria, viruses, and fungi living in your digestive tract – can affect how you feel mentally and emotionally.
For example:
Data shows that people with IBS** (Irritable Bowel Syndrome) experience higher rates of anxiety and depression than those without it. This isn’t just because of the physical symptoms IBS brings (although they can be debilitating). The physiology of an imbalanced gut can directly impact brain function and mood regulation.
For moms experiencing postpartum depression, anxiety, or that unexplainable irritability we lovingly refer to as “mom rage,” understanding your gut health might be a game changer.
Gut Health and Mom’s Mental Health: Key Connections
Let’s dive into some key ways your gut health could be impacting your mood, particularly during hormonal transition seasons like postpartum and perimenopause:
Gut Microbiome Imbalance and Mental Health
An off-balance gut microbiome has been linked to anxiety, depression, and even chronic stress. Recent research has shown that specific strains of probiotics can help reduce symptoms of postpartum depression (PPD) by rebalancing gut bacteria and, in turn, stabilizing mood.
The “Leaky Gut” Connection
Intestinal permeability dysfunction, sometimes called “leaky gut,” is a condition where the lining of the intestines becomes porous, allowing particles to “leak” into the bloodstream. This can trigger inflammation, which is strongly linked to anxiety and depression. Leaky gut often develops due to stress, a diet without enough variation, or bacterial imbalance, which are all common in the moms I work with.
Gut Bacteria and Calming Neurotransmitters
Certain strains of gut bacteria, like bifidobacterium, produce GABA, a calming neurotransmitter that reduces anxiety and promotes better sleep – something every mom could use more of amiright?! When your gut health is compromised, your body may struggle to produce enough GABA, amplifying feelings of restlessness and anxiety. Low progesterone (common in postpartum, perimenopause, and when under chronic stress) also reduces your brain’s ability to produce GABA. Cue the anxiety and panic-attacks-while-driving.
Serotonin Production in the Gut
Fun fact: about 95% of your body’s serotonin (the “feel good” neurotransmitter) is manufactured in your gut. Serotonin is essential for maintaining a stable mood and is a primary target of many antidepressant medications. When your gut health is off, serotonin production can dip, leading to feelings of sadness, hopelessness… or irritability and mom rage. Add this to the decreased serotonin production when your estrogen dips low (happens in postpartum and in later stages of perimenopause) - well then we have quite a perfect storm of gut-hormone-mood drama 😬
What’s up with these hormones?
Nutrient Absorption and Mom Depletion
If your gut health is subpar, you’re likely not absorbing the essential nutrients you need for optimal mental health, particularly minerals like magnesium and zinc. This lack of nutrient absorption can exacerbate your “mom depletion” – a state of physical and emotional fatigue many moms experience far beyond those first postpartum years and worsens mental health symptoms. Depleted nutrients also increase PMS duration and severity and I see more “mom rage” in my deficient patients.
What Can You Do to Support Your Gut (and Mental) Health?
When it comes to balancing your gut health, there’s no one-size-fits-all answer. Every mom’s body and gut microbiome are unique, but here are some general recommendations to get you started:
1. Diversify Your Diet
Your gut microbiome thrives on diversity, particularly from plant-based foods. Aim to incorporate a variety of fruits, vegetables, whole grains, and legumes into your diet. If you’re experiencing a lot of food sensitivities, let’s investigate further to understand the root cause so you can start eating more foods.
2. Try Probiotics
A good-quality probiotic that includes lactobacillus and bifidobacterium strains can support gut health. While probiotics alone won’t solve everything, they can be a great start for rebalancing gut bacteria. Some research even suggests that specific probiotics can help reduce symptoms of postpartum depression and anxiety.
3. Slow Down at Mealtime
Yes, I know that eating on the go is very on-brand for motherhood, but try to slow down when you can. Eating slowly and thoroughly chewing your food helps kickstart the digestion process, making it easier for your gut to absorb nutrients and reducing stress on your digestive system.
4. Hold the Water (During Meals)
Drinking large amounts of water with meals can dilute your stomach juices, making digestion less efficient. Try to save the bulk of your hydration for between meals to help that digestive fire do its job.
5. Consider Testing
For moms dealing with ongoing gut issues, testing can give us the blueprint about what’s going on, and then what to do. Tests like SIBO testing, stool analysis (both functional and conventional), and nutrient testing can pinpoint imbalances, inflammation, nutrient deficiencies, or infections that could be affecting your mental health. While this can require working with a practitioner who understands this gut and brain connection, it’s worth considering if you’re not seeing improvements with basic lifestyle changes.
6. Addressing IBS (**My Personal Rant)
IBS, or Irritable Bowel Syndrome, is often used as a catch-all diagnosis when no clear cause of gut distress can be identified. But in my experience, IBS symptoms are often rooted in gut inflammation, microbial imbalances, infections like SIBO, or low stomach acid. A comprehensive stool test can often uncover the root cause, giving you a clearer path to treatment. Don’t settle for an IBS diagnosis without investigating what’s really going on in your gut.
Gut Health, Mommy Mood, and next steps
Balancing your gut health can play a pivotal role in stabilizing your mood, reducing postpartum depression, and managing anxiety.
Addressing gut health, especially during these hormonally-turbulent seasons of life isn’t just about reducing digestive symptoms; it’s about fostering overall well-being, energy, and mood support. Of course mental health is multifaceted, and tackling it from all angles – diet, lifestyle, gut health, therapy, and emotional support – can be life-changing. Looking under the hood at your gut health, hormonal system, nutrient stores, and metabolic health is key!
So, how’s your gut feeling lately? Is it on your radar as you work to balance your mental health?
Whether you’ve been struggling with postpartum depression, dealing with anxiety, or battling mom rage, consider looking at your gut health as a key player in the picture. Sometimes relief can start with something as simple as improving your digestion.
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